Enjoy moist, flavorful fish with a coating that's as crunchy and golden as the deep-fried variety, plus crisp, irresistible fries.
INGREDIENTS (for 4 servings):
- 2 tablespoons olive or vegetable oil
- 1/4 teaspoon pepper
- 4 medium baking potatoes (1 pound), peeled
- FISH:
- 1/3 cup all-purpose flour
- 1/4 teaspoon pepper
- egg substitute equivalent to 1 egg
- 2 tablespoons water
- 2/3 cup crushed cornflakes
- 1 tablespoon grated Parmesan cheese
- 1/8 teaspoon cayenne pepper
- 1 pound frozen haddock fillets, thawed
- tartar sauce (optional)
PREPARATION:
In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x 10-in. x 1-in. baking pan that has been coated with nonstick cooking spray. Bake, uncovered, at 425 degrees for 25-30 minutes or until golden brown and crisp.
Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne.
Dredge fish in flour, then dip in egg mixture and coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425 degrees for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired.
Nutritional Analysis for chips: One 4-ounce serving equals 137 calories, 4 mg sodium, o cholesterol, 18gm carbohydrate, 2gm protein, 7 gm fat. Diabetic Exchanges: 1-1/2 fat, 1 starch.© 2002 Reiman Media Group, Inc.